“Get Ready To Row…”

Posted: June 25, 2016 in Uncategorized

3rd Week Of The New Strength Cycle Is All Laid All For You…

Get Ready To Row…

Monday…

Strength…

You Will Have 15 Mins To Establish A 3 Rep Max Thruster

MetCon…

For Time:

250 Meter Row

15 Thrusters (Rx’d: M-75lbs/F-55lbs…)

15 Box Jumps (Rx’d: M-30″/F-24″…)

12 Thrusters

12 Box Jumps

250 Meter Row

9 Thrusters

9 Box Jumps

250 Meter Row

6 Thrusters

6 Box Jumps

3 Thrusters

3 Box Jumps

250 Meter Row… TIME!!!

Tuesday…

Strength…

(Hang On To The Bar For All Reps Of 4-3-2… If You Drop It… You’re Done For That Min… You Can Drop The Last Rep…)

First 5 Mins: 4 Hang Snatches On The Min Every Min @ 60% Of Your 1 Rep Max…

Second 5 Mins: 3 Hang Snatches On The Min Every Min @ 65% Of Your 1 Rep Max…

Third 5 Mins: 2 Hang Snatch On The Min Every Min @ 70% Of Your 1 Rep Max…

4th 5 Mins: 1 Hang Snatch On The Min Every Min… Goes As Heavy As You Want & Add Weight Every Min If You Want…

MetCon…

For Time:

250 Meter Row

10 Pull Ups

20 Push Ups (Rx’d: M&F- On Toes/Chest To AbMat…)

30 Ab Mat Sit Ups

40 Air Squats (M&F- Butt To Ball…)

250 Meter Row… TIME!!!

Wednesday…

Strength/MetCon…

Using 70% Of Your 1 Rep Max DeadLift:

For Time:

250 Meter Row

200 Meter Run

5 DeadLifts

10 Burpees

250 Meter Run

5 DeadLifts

10 Burpees

200 Meter Row

5 DeadLifts

10 Burpees

250 Meter Row

200 Meter Run

Thursday…

Strength…

You Will Have 15 Mins To Establish Your Heaviest 3 Lift Complex Of:

1 “Shoulder To OverHead” + 1 Front Squat + 1 “STOH”

MetCon…

3 Clean & Jerks

(Rx’d: M-95lbs/F-65lbs… This Can Be A Clean Or Power Clean & A Strict Press, Push Press, Push Jerk Or Split Jerk…)

15 Calorie Row

6 Clean & Jerks

12 Calorie Row

9 Clean & Jerks

9 Calorie Row

12 Clean & Jerks

6 Calorie Row

15 Clean & Jerks

3 Calorie Row… TIME!!!

Friday…

Strength: Rest Day!!!

MetCon… ???!!!

Saturday…

MOBility: 7AM & 11AM

Olympic Lifting: 8AM

GRID WOD: 10AM

Sunday… CLOSED!!!

Monday… 4th Of July…

1 Class Held @ 9:30AM…

There You Go… The Entire Week Laid Out For You…

I’m Gonna Go Back To That Stupid Quote Hidden In The Blog…

I’ll Ask You What It Is…

You Get It Right… Even Close To Right… You’re Good…

You Have No Clue… You’re WOD Might (Will) Change…

ALRIGHT… HERE WE GO…

Active Rest Day… Get Out & Do Something!!!

3…2…1…GO!!!

Mando

6.25.2016 WOD & Scores…

Mando Macias's photo.
Mando Macias's photo.
Mando Macias's photo.

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